Sunday evening always arrives far too fast. You want a healthy week ahead. This Lemon Garlic Chicken Meal Prep is your secret weapon.
It makes your busy mornings much easier. No more stressing over lunch choices. Just grab a bowl and go. You will feel fresh and energized all day long.
Why You’ll Love This Recipe
This recipe is a total winner for busy families. It delivers four days of lunches in one go. You only have to clean up once. That is a huge time saver.
The flavors are bright and very satisfying. It is perfect for a healthy reset. You get lean protein and fresh greens. It feels light but keeps you full.
Simple Cooking Method
The process is very straightforward and fast. You simply marinate the chicken briefly. Then you sear it until golden and tender. The veggies cook in the same pan. It is a doable routine for any beginner.
Ingredients You’ll Need
Most of these are simple pantry staples. Use fresh lemons for the best flavor pop.
- 1.5 lbs boneless skinless chicken breast, cut into 1-inch cubes
- 2 tablespoons extra virgin olive oil, divided
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 4 cups broccoli florets
- 2 cups cooked brown rice
- 1/2 medium red onion, sliced
Step-by-Step Directions
- In a large mixing bowl, combine the cubed chicken, 1 tablespoon of olive oil, minced garlic, oregano, salt, pepper, lemon juice, and lemon zest. Toss to coat evenly.
- Heat a large non-stick skillet over medium-high heat. Add the chicken and cook for 8 to 10 minutes, stirring occasionally, until the chicken is browned and reaches an internal temperature of 165 degrees Fahrenheit.
- In a separate pan over medium heat, sauté the broccoli florets and sliced red onion with the remaining 1 tablespoon of olive oil for 6 to 8 minutes until tender-crisp.
- Prepare four meal prep containers. Portion 1/2 cup of cooked brown rice into each container.
- Divide the cooked lemon garlic chicken and the sautéed vegetables equally among the four containers.
- Allow the meals to cool slightly before sealing and refrigerating for up to 4 days.
Best Ways to Enjoy It
Serve these bowls warm for a cozy lunch. You can add a dollop of hummus. A drizzle of tahini is also delicious. Pack into containers for easy weekday meals. Enjoy them at your desk or home.
Storage & Reheating
Keep these in airtight containers. They stay fresh for four days. Reheat in the microwave for two minutes. Use a damp paper towel on top. This keeps the chicken moist and tender. Do not freeze the cooked broccoli.
Tips for Best Results
- Don’t skip the fresh lemon zest.
- Cut chicken into uniform cubes for even cooking.
- Avoid crowding the skillet while browning.
- Use a meat thermometer for safety.
- For a spring twist, add fresh asparagus.
- Double the garlic for extra bold flavor.
- Prep the rice the night before.
- Let the chicken rest before packing.
Ways to Switch It Up
- Swap brown rice for cauliflower rice.
- Use quinoa for a nutty flavor.
- Try chicken thighs for more juiciness.
- In summer, swap broccoli for zucchini.
Common Questions
Can I make this ahead?
Yes, this is built for meal prep. It saves you so much time. Your future self will thank you.
Will kids eat this?
Most kids love the simple flavors. You can serve the components separately. It is very picky-eater friendly and mild.
I hope this fresh recipe helps you feel organized. It is such a bright way to start your week. Happy cooking!
— Lidia
Lemon Garlic Chicken Meal Prep Bowls
Ingredients
- 1.5 lbs boneless skinless chicken breast, cut into 1-inch cubes
- 2 tablespoons extra virgin olive oil, divided
- 3 cloves garlic , minced
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 4 cups broccoli florets
- 2 cups cooked brown rice
- 1/2 medium red onion, sliced
Instructions
- In a large mixing bowl, combine the cubed chicken, 1 tablespoon of olive oil, minced garlic, oregano, salt, pepper, lemon juice, and lemon zest. Toss to coat evenly.
- Heat a large non-stick skillet over medium-high heat. Add the chicken and cook for 8 to 10 minutes, stirring occasionally, until the chicken is browned and reaches an internal temperature of 165 degrees Fahrenheit.
- In a separate pan over medium heat, sauté the broccoli florets and sliced red onion with the remaining 1 tablespoon of olive oil for 6 to 8 minutes until tender-crisp.
- Prepare four meal prep containers. Portion 1/2 cup of cooked brown rice into each container.
- Divide the cooked lemon garlic chicken and the sautéed vegetables equally among the four containers.
- Allow the meals to cool slightly before sealing and refrigerating for up to 4 days.
